SelectFlex Blog

When runners advance from a 5K to longer runs, one of the first things they notice is what a toll it can take on their feet. Shoes that are too small, ill fitting, or that don’t provide runners with arch support are just a few of the causes of sore feet after a long run.

Running has always been an important element of my fitness and cardio workout routine. I am not what you would consider to be a “serious” runner. I don’t do marathons or even 10k runs. I’m your basic weekend warrior out for a three-mile jog, three to four times a week. My feet are low arched, not quite flat feet but not normal either. And I am now in my 50’s so I’m beginning to feel the effects of all the pounding that my feet and lower extremities have taken over the years. If you’re a runner with flat feet, or nearly flat feet like me, this post has a few tips for you to reduce pain and keep running longer.

Your feet are the foundation of your everyday life whether you are casually walking around town, moving about at work, or out for a long run. The human foot is a very complex body part incorporating 26 bones, 33 joints, 107 ligaments, and 19 muscles and tendons. Did you know that the average person walks 100,000 miles in a lifetime and your feet sustain roughly 300,000 pounds of downward force for each mile you walk? The arches of your feet bear the brunt of these harmful forces. Getting insoles for your running shoes or other footwear is critical to proper arch support and overall foot health.